12 Steps to Stop a Panic Attack

Panic Attack
December 3, 2021

Panic attacks are abrupt surges of overwhelming fear or anxiety. The person having a panic attack experiences symptoms like profuse sweating, palpitations, trembling or shaking, chest pain, trouble breathing, or stroke. Panic attacks are sudden and often without an identifiable source. The symptoms are intense and may result in unconsciousness.

12 Tips to Stop a Panic Attack

Here are 12 effective tips to stop a panic attack and feel comfortable.

  1. Diaphragmatic Breathing

Panic attacks cause hyperventilating symptoms that are reduced significantly with deep breathing. A 2017 study showed considerable enhancement of attention and lowering of blood cortisol levels on deep breathing, inferring lower stress levels.

  1. Practice Mindfulness

In 2015, American Family Physician showed mindfulness to be an effective strategy to reduce anxiety. Since panic attacks cause detachment from reality, mindfulness and staying grounded can be good practices to keep you alert.

  1. Use Muscle Relaxation Therapy

Muscle tension is a symptom of a panic attack. Progressive Muscle Relaxation tends to relieve stress from one group of muscles at a time until the whole body relaxes.

  1. Indulge in light exercise

Twenty minutes of exercise every day not only keeps your body healthy but also promotes mental wellness and reduces anxiety.

  1. Picture a happy place

Research showed that being within nature and imagining nature through the Guided Imagery technique can reduce stress and panic.

  1. Take Counseling

Cognitive Behavioral Therapy (CBT) helps deal with challenging situations and may remodel the neural pathways involved in a panic attack.

  1. Consume Medicines

Benzodiazepines can temporarily help in mitigating panic symptoms but won’t treat the underlying anxiety disorder. You should always consult your doctor first before taking any medicine for panic or anxiety, as it can lead to drug dependence and other side effects.

  1. Follow the 3-3-3 rule

Naming three things around you, moving three parts of your body, or relaxing three groups of muscles can help you deviate your focus from anxiety.

  1. Listen to Music

A 2015 study reflected the benefits of music in relieving anxiety and panic. Soothing music can help reduce your heart rate and blood pressure. Therefore, take the time to listen to your favorite song or artist to calm down and get in a better state of mind.

  1. Calm your fearful thoughts

Panic attacks can cause fearful thoughts, such as believing you’re having or will have a heart attack or that something is wrong with your body and health. Mentally grounding yourself and reminding yourself it is only a panic attack making you feel this way and that you will get through it will strongly benefit you and guide you through the procedure of overcoming it.

  1. A.L.T. the attack

Hungry, Angry, Lonely, Tired (H.A.L.T.) can be four important triggers to your panic attack. Taking time to ask yourself if one of these things is affecting you can help you find a solution to overcome your state of mind.

  1. Be careful while eating

Consumables like Coffee, Nicotine, and Alcohol can make you jittery, awake, and tired. They can be triggers to panic attacks. So it’s best to avoid them or strongly limit your intake of them.

How Can I Prevent Panic Attacks?

Experts haven’t found a way to prevent panic attacks completely. But you can follow these tips for treatment and protect yourself:

  • Eat nutritious foods
  • Avoid smoking and caffeine.
  • Keep your mindset positive.
  • Take care of your body by doing various exercises.
  • Manage your job and stay stress-free.

When You Should Visit Your Doctor?

Consider calling your doctor if:

  • There is a change in behavior after a panic attack.
  • If you have one or more
  • If your anxiety or fear is affecting your work and life.

Panic attacks can be dealt with with a fearless and positive mind. Make it your part and live your life to the fullest! Looking for expert mental health doctors near you, then call us at 843-572-1600 or schedule an appointment today with our expert doctors